Energy density is the amount of calories per gram of food. Choosing foods with a lower energy density allows you to fuel your training, eat larger portions, and lose weight without feeling hungry. Foods that will fill you up more, include:
- Fruit and vegetables – Fresh, tinned or frozen
- Low-fat dairy – Semi-skimmed, 1% fat or skimmed milk, and low-fat or fat-free yoghurt
- Beans and peas – Red kidney beans, chickpeas, green peas, baked beans, lentils and soya beans
- Stock and vegetable-based dishes – Vegetable soups, stews and sauces
- Potatoes and cereals – Pasta, rice, boiled potatoes and couscous
- Protein – Lean meat, skinless poultry and fish
If you want to feel full, without gaining weight, you can eat larger quantities of foods with a lower energy density. You’ll still be able to get all the energy you need to train, while avoiding fatty foods.